Omega-3 fatty acids play an essential role in overall health, but their importance is especially relevant for women due to their impact on hormones, inflammation, brain function, and long-term cardiovascular health.
It’s important to be clear from the start: when discussing omega-3 benefits, we are referring specifically to EPA and DHA, the biologically active forms of these essential fatty acids used directly by the body.
While plant-based ALA fatty acid is commonly found in vegan diets, it must be converted into EPA and DHA, and this conversion process is inefficient in most people.
Because of this, ensuring a direct source of EPA and DHA is key when evaluating omega-3 supplements.
This is why high quality Omega-3 supplements provide EPA and DHA directly in their active forms.
Key Takeaways
- Women need omega-3s for many reasons, from hormone balance and menstrual comfort to brain, heart, joint, and eye health.
- EPA and DHA can help ease menstrual cramps, support mood and cognitive function, and protect long-term cardiovascular health.
- Omega-3 intake is especially important during key life stages like pregnancy, postpartum, and menopause, when demands on the body change.
- Because modern diets skew heavily toward inflammatory omega-6 fats, a high-quality omega-3 supplement is a simple way to restore a healthier balance.
Why DHA + EPA Quality Matters in a Vegan Omega-3
Not all omega-3 supplements are the same. The benefits depend heavily on the form, concentration, and stability of the fatty acids you actually absorb.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the biologically active forms your body uses directly, and they play a key role in regulating inflammation, supporting brain function, and maintaining heart and hormonal health.
While plant-based ALA (alpha linolenic acid) is commonly found in vegan diets, it must be converted into EPA and DHA, and this conversion process is inefficient in most people.
For this reason, algal oil is considered the most effective vegan source of omega-3s because it provides EPA and DHA directly in usable forms.
Quality also matters. Factors such as oxidation control, purity, and concentration determine how effective an omega-3 supplement will be in practice.
This is why choosing a well-formulated algal oil omega-3 is more important than simply choosing any vegan omega-3 supplement.
Importance of Omega 3 for Women
Now that we’ve covered why EPA and DHA quality matters, here’s how omega-3s specifically support women’s health benefits across the key stages of a woman’s life, including menstruation, pregnancy, and later hormonal shifts such as menopause.
With no further ado, here are five reasons every female needs omega-3s in their diet:
#1: Relieve Menstrual Symptoms
If you're one of those women that end up curled up on the floor crying in pain from cramps every month that even the strongest of pain killers won't help, adding an omega-3 supplement to your diet may be to your benefit, with potential benefits for menstrual pain and supporting hormonal balance across the menstrual cycle.
The anti-inflammatory property of omega-3 fatty acids makes them a lifesaver during your period and may also help with PMS symptoms such as breast tenderness.
Omega-3 fatty acids have been shown to have immunomodulatory effects and decrease levels of CRP, TNF-α, IL-6, and IL-1, all markers of inflammation. (1).
And if you need more convincing, some research suggests that omega-3 supplements can be just as effective, if not more, than ibuprofen at relieving pain associated with menstruation. (2).
Some research suggests omega-3 supplementation may help improve metabolic markers, including insulin sensitivity, in women with PCOS, alongside supporting healthier inflammatory and hormonal balance. (20)
#2: An Essential Part of Pregnancy
Whether you're currently pregnant or planning to be in the future, an omega-3 supplement is something you'll want.
Just like adults, DHA is a critical building block of the fetal brain and retina, helping support brain cells and healthy cell membranes. (3).
And it's likely that requirements for omega-3s increase during pregnancy, so even if you are consuming a diet rich in food sources of omega-3, it's always a good idea to bump up and supplement.
Not only this, but omega-3s are essential to a full-term pregnancy, with DHA especially important in the third trimester for fetal brain and eye development and for helping reduce the risk of premature birth.
An elevated ratio of omega-6 to omega-3 fatty acids increases the production of pro-inflammatory molecules called eicosanoids, specifically PGE2 and PGF2α, which have been associated with premature labor. (4).
A deficiency of omega-3s during pregnancy has also been associated with visual and behavioral deficits that cannot be reversed with postnatal supplementation. (3).
Be aware that some seafood may contain heavy metals such as mercury and other environmental contaminants that can be harmful in high amounts during pregnancy. (16)
Pregnant women should speak to their healthcare professional before taking any supplements.
An omega-3 supplement like Performance Lab Omega 3 is one of the cleanest omega-3 supplements on the market.
It skips all the adverse side effects of conventional fish oil supplements and instead is derived from non-GMO algae. As one of the more convenient dietary supplements, algae oil provides EPA and DHA directly for women who do not eat fish, while containing no toxins or harsh contaminants.
It's also guaranteed environmentally friendly and sustainable, making it the ideal option for pregnancy.
#3: Support Cardiovascular Health
For women, one key benefit of omega-3 healthy fats is support for heart health and long-term cardiovascular protection.
Omega-3 fatty acids can change the synthesis and release of eicosanoids (thromboxanes, leukotrienes, etc.).
This leads to lower levels of inflammation, which may help to reduce vascular atherogenic inflammation and lower the risk factors linked to heart disease. (5)
Other research suggests that omega-3 fatty acids may also improve endothelial function by promoting the release of nitric oxide from endothelial cells, which helps to increase blood flow, support blood vessel elasticity, and lower blood pressure. (6).
Taking this further, they may also help to reduce systolic and diastolic blood pressure due to their presence and incorporation into membrane phospholipids, which increase membrane fluidity.
Also, it's been well established that omega-3 fatty acids help to reduce serum triglycerides, while regular intake may also raise HDL and lower LDL cholesterol, helping reduce plaque buildup in the arteries; this may be in part due to decreased hepatic synthesis of VLDL, but also by boosting the breakdown of fatty acids and increase clearance of triglycerides. (5).
Omega 3 Studies and Cardiovascular Protection
The National Institutes of Health quotes several meta-analyses and systematic reviews that show that a higher consumption of fish and omega-3 is associated with a lower risk of major adverse cardiovascular events, such as heart failure and coronary disease. (11)
However, findings from trials are not necessarily conclusive and may be dose dependent.
A Japanese trial concluded that EPA treatment reduced major coronary events in people with a history of coronary artery disease by 19%, though didn't show any direct significance among people without coronary problems. (12)
How Often Should You Eat Fish?
Advice on Fish in the Diet
The American Heart Association (AHA) recommends one to two servings of seafood a week as part of a balanced diet. For people with existing coronary heart disease, they recommend 1g of EPA and DHA a day, ideally from oily fish but supplements can also be considered.
For women who eat fish, fatty fish such as salmon, mackerel, tuna, herring, and sardines are rich sources of essential fats EPA and DHA. (11)
#4: Support Brain Health and Cognitive Function
I've touched briefly so far on the importance of omega-3 fatty acids for brain health, so we'll expand on it now for good measure.
The brain largely consists of fat. It's actually the fattiest organ in your body, which means that in order to support optimal function, it needs fat.
And that comes from long-chain omega-3s, specifically eicosapentaenoic acid and docosahexaenoic acid (EPA and DHA), which help support a healthy brain.
Arachidonic acid (AA) and DHA are the two most abundant fatty acids in the brain, with DHA being taken up preferentially.
Adequate intake of both EPA and DHA, however, has been shown to be neuroprotective, helping to protect against learning and memory impairments, as well as inflammation. (7).
DHA is also a structural component of brain cells and helps optimize neural communication tied to memory, concentration, mental clarity, and cognitive performance.
Interestingly enough, endogenous synthesis of EPA and DHA within the brain is low compared with rates of uptake from the fatty acid pool, suggesting that optimal levels are maintained by dietary uptake. (7).
Why is cognitive health so important for women? Research shows that women are at a significantly greater risk of developing Alzheimer's compared to men. (17)
One hypothesis is that differences in cognitive reserve for men may play a role, meaning the amount of brain damage that can be tolerated before reaching a clinical threshold for impairment. (8).
A meta-analysis also found that each 100 mg/day increase in DHA intake was associated with a 14% lower risk of dementia and a 37% lower risk of Alzheimer's disease. (13 -15)
#5: Support Bone Health and Reduce the Risk of Osteoporosis
As women, certain things are inevitable at some point in our lives, menopause being one of them, but it’s only one part of lifelong women's health and overall well-being.
As we roll into menopause, estrogen levels start to decline, which means we're more susceptible to developing osteoporosis if bone health isn't maintained across different life stages.
Estrogen plays a vital role in regulating and promoting activity of osteoblasts, the cells that build up bones, while low estrogen is associated with large increases in bone resorption caused by an increase in osteoclast numbers and activity; osteoclasts are the cells responsible for breaking down bone. (9).
Pro-inflammatory cytokines like IL-6, TNF-α, and PGE2 are also responsible for increasing bone resorption but are downregulated by the presence of estrogen.
Omega 3's Anti Inflammatory Properties
Some studies suggest omega-3s may be associated with improved bone mineral density.
This is thought to be due to the role of omega-3s in regulating bone metabolism; they appear to decrease the release of prostaglandin E2 (PGE2), as well as one of the most important factors in osteoclast differentiation, receptor-activated nuclear kappa-β ligand (RANKL).
Omega-3s may also modulate other pro-inflammatory cytokines and improve calcium accumulation in bone. (10).
Omega-3 fatty acids, particularly EPA, may also help reduce joint stiffness and discomfort associated with rheumatoid arthritis by supporting a healthy inflammatory response. (18)
These are essential nutrients the human body must get from diet or supplements.
Other Potential Benefits of Omega-3 Dietary Supplements
Skin health: Omega-3s may support skin health and hydration by helping maintain the skin barrier and healthy moisture levels, which can contribute to a more radiant skin appearance, particularly in people with low omega-3 intake or higher inflammatory load. (21, 22)
Hair health: Adequate intake of EPA and DHA may support normal hair follicle function by helping regulate inflammation and supporting healthy scalp conditions, which are important for normal hair appearance and strength. (23)
Energy support: Omega-3s may support overall cellular function and metabolic efficiency indirectly by influencing mitochondrial function and improving the efficiency of energy metabolism at a cellular level. (19)
A Quick Word about ALA
Plant based foods or sources of omega-3 include foods such as chia seeds, flaxseed oil, soybean oil, and corn oil. These foods provide alpha-linolenic acid (ALA), a short-chain omega-3 fatty acid. However, ALA must be converted by the body into EPA and DHA, the active forms used for brain, heart, and hormonal health, and this conversion process is typically inefficient in humans.
Unlike ALA-rich plant sources, which still relies on conversion pathways, algae-based omega-3 supplements provide EPA and DHA directly in a more bioavailable form.
Performance Lab Omega 3 vs Fish Oil Supplements
Performance Lab Omega 3 is a high quality supplement designed by a reputable manufacturer. It gains its EPA and DHA content from algae, the original source, cutting out the 'fishy' middleman. This means it doesn't taste or smell fishy - a huge bonus if you're someone who doesn't like the taste of fish.
It's also a super clean formula - free from GMO, non-irradiated, free from artificial colorings and preservatives, plus free from common allergens. It is third party tested and Clean Label Project certified.
Its softgels are made from prebiotic fiber, making it 100% vegan friendly, as approved by the Vegetarian Society. Take three soft gels daily with breakfast.
Love this product! Easy to swallow capsule with no aftertaste.Sarah A
References
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